Today, I performed my last major training session for quads. I will not train quads again before my show (June 22nd) with the same level of performance as usual; I can not afford to have my quads inflamed which will of course make holding poses a lot more difficult. The last week of the show, the training is not about building muscle but about maintenance and ridding the muscles of as much glycogen as possible before the carb-loading process (which for me runs from Tuesday to Thursday). So below, my entire training schedule for Monday through Thursday is outlined. Each exercise is performed using three (3) sets of 10 reps unless otherwise noted.
MONDAY: Legs, Calves, and Abs
Leg Extensions 7 x 12
Seated Leg Press 7 x 12
Lying Leg Curls
Seated Leg Curls
Standing One-leg Curls
Seated Calf Raises
Decline Crunches 3 x 20
Broomstick Twists 3 minutes
TUESDAY: Chest, Arms, and Abs
Hammer Strength Incline Press
Incline Dumbbell Press
Pec Deck Flyes
Cable Pressdowns / Cable Curls
Spider Curls / Skull Crushers
Hammer Curls / Close-Grip Bench Press
Rope Crunches 5 x 20
WEDNESDAY: Shoulders and Back
Machine Shoulder Press 7 x 12
Dumbbell Side Laterals
Rear Delt Machine
Cable Upright Rows
Wide-Grip Chins
Seated Cable Rows 7 x 12
Barbell Rows
Hyperextensions
THURSDAY: Light Circuit Training and Abs
Hanging Leg Raises
Bench-End Crunches
Broomstick Twists 3 minutes
Good luck Marcus, its the home straight now :)
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